Tuesday

Warm-up
20ft Hurdles Forward and Backward
20ft Hurdles Side to Side
20ft Lunges + Reach

AMRAP 5:
Strict Handstand Push-Ups or Hand Release Push-ups
*On the Minute – 5 Toes to Bar

Rest 2:00

AMRAP 3:
Max Distance Handstand Walk (5ft. Increments) or Bear Crawl
*On the Minute – 5 Toes to Bar

Metcon (AMRAP – Reps)
Fitness & Performance
Every 3 Minutes x 10 Rounds:

[On the 0:00]: 500/450 Meter Row
[On the 3:00]:400 Meter Run

[On the 6:00]: 500/450 Meter Row
[On the 9:00]: 400 Meter Run

[On the 12:00]: 500/450 Meter Row
[On the 15:00]: 400 Meter Run

[On the 18:00]: 500/450 Meter Row
[On the 21:00]: 400 Meter Run

[On the 24:00]: 500/450 Meter Row
[On the 27:00]: 400 Meter Run

Warm-up
Optional Cool Down Stretch:
1min Childs Pose
1min Calf Stretch (each leg)
1min Pike